Category Archives:Featured

spine
Jul. 28.

Posture Perfect

Posture Perfect

Your posture can say a lot about you. As a first impression posture speaks volumes about your confidence. Your posture also tells of your day to day activities. Your daily repeated habits teach your central nervous system to create these habit pathways therefore causing poor posture. These learned pathways often throw the body out of alignment, causing  pain and/or injury.

How to tell if you are out of alignment?

-          The first sign you may notice is pain. Many times clients are in pain and do not realize the pain is not caused by the muscles at the site of the pain. Pain is often and indicator  of an alignment issue caused by muscle imbalances.

-          If you predominately do everything with your dominate side. Meaning you carry bags on one side, you get out of bed with one leg, you pick up things with the dominate hand etc. these all can cause the muscles to become stronger on one side of the body, pulling the skeletal structure out of alignment.

-          How you sleep is a big one. Do you sleep on one side? Do you sleep in the fetal position? Having the body keep this position for 8 hours every day can be causing you posture issues and your pain.

Muscle Relations

The body can be divided into two groups of muscles that work in pairs around joints to create motion: tonic and phasic.

TONIC- These muscles are the flexor muscles and often the more dominate muscles. They can easily become tight due to over use or under use.

Tonic-and-Phasic-Muscles

PHASIC- These muscles are the extensor muscles. They are antagonists to tonic muscles. They tend to be more flaccid and weaker than tonic muscles.

 

Common Posture Imbalances

-          Upper- cross syndrome

upper 2

Tonic- Stenocleidomastoid, Scalenes, Levator Scapulae, Upper Trapezius, Pectoralis major

Phasic-Neck flexors, Rhomboids, Serratus Anterior, Lower Trapezius

Postural Change- protracted shoulders, winged or abducted scapula, increased cervical lordosis (curve/”sway” in neck), forward head, thoracic spine curvature increase

-          Lower- cross syndrome

 lower-cross-syndrome

Tonic (tight)- Gastroc-soleus, tibialis, posterior hip adductors, hamstrings, rectus femoris, Iliopsoas ,tensor fascia lata, Piriformis, Quadratus Lumborum

Phasic (weak or inactive)- Peroneus Longus, Tibialis, Anterior Vastus Medialis, Lateralis, Gluteus Maximus, Medius, Minimus, Rectus Abdominus

Postural Change- anterior pelvic tilt, increased lumbar lordosis, lateral leg rotation, knee hyperextension

 

         Forward Head

ForwardHdEv

Tonic- sternocleidomastoids, anterior scalenes

Postural Change- The head is forward. A correct posture the middle of the should is directly in line with the middle of the ear.

 

-         Uneven Shoulders

jennifer-back-smaller-with-good-color-tilt-arrows

Tonic- Trapezius on elevated side

Phasic- Serratus anterior on elevated side

Posture Change- When standing in the anatomical position one shoulder appears to be higher than the other. Scapula distance from spine is different on one side.

Causes172943-bad-posture

Posture imbalances are due to either trauma or repetitive behaviors that teach the  central nervous system to react a certain way when controlling or stabilizing posture. Computers, sitting at a desk, video games, cell phones, purses or repetitive movements due to one’s occupation are common causes of posture imbalances.  Sitting at a desk on a computer without proper posture  is one cause we most often see that causes imbalances throughout the entire body.  A quick exercise to help check your posture throughout the day is the Brugger exercise.

 

Brugger exercise

brugger

  • Sit towards the edge of your seat; this will naturally place your lower back into a curve
  • Separate your legs to 45 degrees each side with your feet turned out slightly
  • Your shoulders are relaxed and down with your chin tucked in
  • Fully extend both elbows. Make sure you keep your shoulders down and imagine your shoulder blades are pushing down then together .
  • Turn your thumbs out, palms up and separate your fingers.
  • Hold for 10 seconds repeating a few times a day.

Correction

1. Implement posture exercises such as the Brugger exercise throughout the day.

2. Side sleepers, grab a large pillow to keep your shoulders and hips open throughout the night.

3. Strengthen the phasic muscles and stretch the tonic muscles.

4. Strengthen your core

 

Pain free training starts here.  

Listed

“Another Example of a Postural Evaluation.” Breddyorg. N.p., 21 Feb. 2013. Web. 27 July 2015.

Dalton, Erik. “Strategies to Address Forward Head Posture.” Strategies to Address Forward Head Posture. N.p., n.d. Web. 27 July 2015.

Nagelkirk, Jessica. “Dr. Nagelkirk: 4 Exercises to Improve Your Posture.” Dr. Nagelkirk: 4 Exercises to Improve Your Posture. N.p., 19 July 2013. Web. 27 July 2015.

“Lower Cross Syndrome.” Coast Clinic. N.p., 04 Apr. 2012. Web. 27 July 2015.

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PERIODIZATION
Feb. 01.

Fundamentals of Training: Periodization

Fundamentals of Training: Periodization

squat

Not all of us are trying to become power lifters but all of us can benefit from an increase in strength. Whether you are an intermediate gym goer, a mother, an athlete or a 70 year old woman the benefits of muscular strength help with every day activities.

How does someone gain strength? Strength is gained by stressors put on the body and adaptations occurs.  Like a baby adapts to the new stress load of their body weight, it does not take long for adaptation to occur and the child start running around the house. The same occurs in a grown individual’s body when lifting weights at the gym. It is quite a bit more advanced than simply adding more and more weight;  that is where periodization training can help you get to the next level.

Periodization is a system of training where training is broken into periods of time, each period has is a specific goal set for strength, power or hypertrophy gains.  When adding stress to the neuromuscular system there are phases the muscle goes through. First the neuromuscular system has an alarm response where energy out put is high as the body recognizes it is being challenged, then there is resistance where the body is adapting to the stimulus and lastly the exhaustion phase where energy is depleted and no adaptation occurs. There are two forms of periodization training linear and non linear. Using these methods of training help avoid the exhaustion phase and use all valuable energy in the adaptation phase until a peak performance or competition.

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Linear is where training is broken down into weeks or months (mesocycle) where each period has a specific goal and rep range. This is best for the beginner lifter where training phases are broken down into 4-6 weeks. It is easier to track and can allow slower progressions to avoid injury.

Nonlinear periodization training is for the more advanced lifter and is a daily change in either volume or intensity (intensity=%1RM, Volume=sets x reps.) The most commonly known of this form of training is DUP or daily undulated periodization training because daily the adaptation mechanism is changed.

Which is better?

There is no evidence that one program works better than the other.  Different athletes should consider which program is most beneficial based on when and how often they need to perform optimally.

 

Challenge your abilities!

 

Hoffman, Jay R. “Periodized Training for the Strength/ Power Athlete.” NSCA’s Performance Training Journal 1.9 (n.d.): 8-11. Web. 30 Jan. 2015.

Wathen, Dan, Thomas R. Baechle, and Roger W. Earle. “Periodization.” Famu.edu. N.p., 26 Oct. 2011. Web. 29 Jan. 2015

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Dec. 18.

Fitness Rx Studios LLC

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“Prescribing new bodies daily”

Your body, Your budget, Your schedule, Your results!

 

Weight loss programs and personal training programs. Bodybuilding, bikini, figure contest prep, pre and post pregnancy, rehabilitation, post surgery

Our mission at Fitness Rx Studios is to equip each client with a fitness plan based around their budget, goal and life style. Each plan is specifically unique to each individual’s body type, strengths, weakness and metabolism. We pride ourselves in not just being trainers but teachers. All trainers are certified and complete continuing education.

Don’t live in Saint Petersburg? No problem! We offer online programming with studio training options listed on our Prescriptions menu.

Welcome to our new site and blog! Interact, learn, get motivated! 

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